Hey Team,

I’m a little behind in getting this up, but we are early in our third training cycle for the year.  We completed post-testing for Cycle 2 and pre-testing for Cycle 3 the last week of June and first week of July.  We will work for approximately 8 weeks on the goals below, have a one week deload (reduction in load/volume/intensity) then retest in hopes of seeing measurable progress in the focus areas listed below.


Improve Absolute Strength
3RM BS, 1RM CGBP (correlates well w/ HSPUs)

Create Strength Speed by building on the strength base we created in cycles 1 & 2
(read dabbling in barbell oly lifting – focus on the clean and push press)

Develop Strict Gymnastics
Continue to amass volume in strict pull-ups and dips, building on Cycle 2
Adding HSPU

Building Aerobic Capacity
1.5mi run (increasing time frame from 2k erg in Cycle 2)


If you are serious about reaching your goals and seeing results, these guidelines will help you do just that. And what's best is that... it's FREE!

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